Monday

“Send This”
AMRAP 15:
30 DB Hang Clean and Jerks (50/35) or Barbell (95/65)
50 Double Unders
5 Rope Climbs
15 DB Goblet Squats or Barbell Front Squats

CE – Midline
25/18 Calorie Row, 18 GHD Sit-Ups
50/35 Calorie Row, 35 GHD Sit-Ups
75/50 Calorie Row, 50 GHD Sit-Ups

 

Tuesday

Skill
Spend 12min working on Handstands or Handstand Walking

“Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike or Row

CE – Body Armor
3 Giant Sets
10 Single Leg Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 Between Rounds

 

Wednesday

Olympic Lifting
Spend 12min building to a heavy Hang Power Snatch + Power Snatch

“Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Pull-Ups
30 Power Snatches (115/80)

CE – Odd Object
3 Rounds
200′ Sandbag Bear Hug Walk (150/100)
100′ Hand-Over-Hand Sled Pull

 

Thursday

“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:
On the Minute x 20
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 0:45 of Sit-ups

Friday

OPEN WOD 19.2
*Even if you are not signed up for the Open, you can still come to class and treat this workout like a normal, weekly workout! We will have classes at 515am, 945am, and 430pm. Begin warming up when you arrive.*

Saturday

OPEN WOD 19.2
*The gym opens at 8am if you would like to come in early to get your workout in before we kick off the heats for the Open event. We encourage you to hang out and cheer on your fellow athletes!*

Sunday

To be posted after the announcement of 19.2